General Recommendations for
Maintaining a Healthy Back:
Patient Information
The following information was developed as part of the Saskatchewan Provincial Spine
Pathway. Consult your health care provider before you start an exercise program.
Factors that Contribute
to Lower Back Pain
Understanding Your Back
Smoking
Your spine features three compensating curves made up of vertebrae that work with
discs, muscles and ligaments to balance the weight of your body. If the curves lose
their proper relationship, additional pressure is placed on the vertebras and discs. This
pressure can cause back pain.
Smoking inhibits the body’s
ability to supply nutrients and
oxygen to the spinal discs,
which can cause their aging
and deterioration.
Reduce Your Chances of Back Pain
Practice good back care habits to keep your spine in correct alignment. Use correct
standing, sitting and walking postures as well as good lifting and carrying techniques.
Good spine care also involves strengthening muscles in your back and abdomen.
Studies show that well-balanced core muscles stabilize the spine and create support for
all other movement.
Proper
Standing
Posture
Proper
Sitting
Posture
• Chest raised
• Shoulders back
• Neck, shoulder
and relaxed
• Abdomen and
buttocks
pulled in
• Chin and
knees relaxed
• Feet slightly
apart with
weight evenly
distributed
and upper back
muscles relaxed
• Shoulders
rounded back
• Feet flat on the floor
• Knees bent at 90˚ angle
• Thighs level with hips
• Back comfortably pressed against
chair back.
• Small lumbar support at the small
of back for extra support.
Age
Back pain becomes more
common as people age. The
discs between the vertebrae
dry out and lose some of their
cushioning ability as the spine
becomes stiffer.
Fitness Level
Weak abdominal and back
muscles increase the chance of
back pain.
Diet
A high calorie diet combined
with an inactive lifestyle can
lead to obesity. This extra
weight puts stress on the
spine.
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General Recommendations for
Maintaining a Healthy Back:
Patient Information
Exercises to Increase Muscle Strength
Exercises may be modified at first. Your goal is to keep moving and gradually return to full activity.
❑
Partial Sit-up or Crunch: strengthens abdominal
muscles
• Lie on back with knees bent, feet flat on floor and arms
crossed over chest.
• Raise head and shoulders slightly until shoulder blades are
just off floor. (You may not be able to get far at first.)
Hold for ___ seconds. Relax to the floor.
Do ___repetitions.
❑
Reverse Crunch:
• Lie on back with hands at sides and knees bent.
• Raise feet off floor with ankles crossed so knees create
a 90˚ angle.
• Tighten abdominal muscles, lift tail bone off floor.
• Raise hips towards rib cage. (You may need to use hands
for stabilization at first, but rely on them less as you
get stronger.)
Hold for ___ seconds. Relax to the floor.
Do ___repetitions.
❑
Pelvic Lift: strengthens buttocks and abdomen.
• Lie on back with knees bent, feet flat on floor and arms
at sides.
• Raise hips upwards without arching back.
• Keep body in a straight line from shoulders to knees.
Hold for ___ seconds. Do____ repetitions.
Before starting an exercise program, talk to your therapist or primary care clinician.
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General Recommendations for
Maintaining a Healthy Back:
Patient Information
Exercises to Increase Muscle Strength
❑
Arm and Leg Reach: strengthens buttocks,
abdomen and shoulders
• Kneel on hands and knees with neck parallel to floor.
• Keep weight evenly distributed, knees hip-width apart and
back straight.
• Stretch one arm straight.
Hold for ___ seconds. Return arm to start.
Do ___ repetitions. Switch arms and repeat.
• Next, lift one leg straight.
Hold for _____seconds. Return leg to start.
Do ____repetitions. Switch legs and repeat.
• As you get stronger, raise opposite arm and leg at the
same time.
Hold for ____seconds.
❑
Bicycle: strengthens buttocks, abdomen
and shoulders
• Lie flat on back. Place fingers on head.
• Tighten abdominal muscles and bring knees to a 45˚ angle.
• Lift shoulders off the ground. Turn upper body to the
left, bringing the right elbow toward the left knee and
extending right leg in a cycling motion.
• Switch sides and repeat.
Do ___ repetitions. Switch to the other arm and repeat.
Before starting an exercise program, talk to your therapist or primary care clinician.
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General Recommendations for
Maintaining a Healthy Back:
Patient Information
Exercises to Increase Muscle Strength
❑
Exercise Ball Crunch: strengthens abdominal
muscles, improves balance
• Sit on ball with feet flat on the floor, about
hip-width apart.
• Let ball roll back slowly until thighs and hips are parallel
to the floor.
• Place fingers on head. Keeping lower body motionless,
contract abdominal muscles.
• Slowly flex forward and lift shoulders off the ball.
Do ___ repetitions.
Comments
Before starting an exercise program, talk to your therapist or primary care clinician.
Material was developed by the Saskatchewan Spine Pathway Working Group and should not be republished without
the permission of the Saskatchewan Ministry of Health.
April 2010
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